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  6. Quinoa vs. Fish sandwich

Quinoa vs. Fish sandwich — In-Depth Nutrition Comparison

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Important differences between Quinoa and Fish sandwich

  • Quinoa has more Manganese, Copper, and Magnesium, however, Fish sandwich has more Vitamin B12, Selenium, Vitamin K, and Vitamin B3.
  • Fish sandwich's daily need coverage for Vitamin B12 is 28% more.
  • Quinoa has 3 times more Copper than Fish sandwich. Quinoa has 0.192mg of Copper, while Fish sandwich has 0.075mg.
  • Quinoa is lower in Saturated Fat.

The food varieties used in the comparison are Quinoa, cooked and Fast foods, fish sandwich, with tartar sauce.

Infographic

Quinoa vs Fish sandwich infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Quinoa
Quinoa
6
:
4
Fish sandwich
Fish sandwich
Contains more Magnesium +156%
Contains more Phosphorus +31%
Contains less Sodium -98.8%
Contains more Zinc +122.4%
Contains more Copper +156%
Contains more Manganese +139%
Contains more Calcium +117.6%
Contains more Potassium +19.8%
Contains more Selenium +542.9%
Equal in Iron - 1.5
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Fish sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 57% 18% 50% 19% 79% 14% 25% 35% 99%
Contains more Magnesium +156%
Contains more Phosphorus +31%
Contains less Sodium -98.8%
Contains more Zinc +122.4%
Contains more Copper +156%
Contains more Manganese +139%
Contains more Calcium +117.6%
Contains more Potassium +19.8%
Contains more Selenium +542.9%
Equal in Iron - 1.5

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Quinoa
Quinoa
2
:
10
Fish sandwich
Fish sandwich
Contains more Vitamin E +14.5%
Contains more Vitamin B6 +75.7%
Contains more Vitamin A +1640%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +96.3%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B3 +421.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Folate - 46
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Fish sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 11% 6% 6% 53% 33% 41% 23% 17% 35% 86% 34%
Contains more Vitamin E +14.5%
Contains more Vitamin B6 +75.7%
Contains more Vitamin A +1640%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +96.3%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B3 +421.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Folate - 46

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
:
4
Fish sandwich
Fish sandwich
Contains more Water +47.8%
Contains more Protein +133.9%
Contains more Fats +548.4%
Contains more Carbs +25.3%
Contains more Other +176.6%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Fish sandwich
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more Water +47.8%
Contains more Protein +133.9%
Contains more Fats +548.4%
Contains more Carbs +25.3%
Contains more Other +176.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
2
Fish sandwich
Fish sandwich
Contains less Saturated Fat -88.1%
Contains more Monounsaturated Fat +391.5%
Contains more Polyunsaturated fat +480.4%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Fish sandwich
18% 24% 58%
Saturated Fat: 1.949 g
Monounsaturated Fat: 2.595 g
Polyunsaturated fat: 6.257 g
Contains less Saturated Fat -88.1%
Contains more Monounsaturated Fat +391.5%
Contains more Polyunsaturated fat +480.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
3
Fish sandwich
Fish sandwich
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Fish sandwich
34% 42% 25%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.2 g
Fructose: 1.47 g
Lactose: 0 g
Maltose: 0.87 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Fish sandwich
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Quinoa Fish sandwich Opinion
Net carbs 18.5g 25.69g Fish sandwich
Protein 4.4g 10.29g Fish sandwich
Fats 1.92g 12.45g Fish sandwich
Carbs 21.3g 26.69g Fish sandwich
Calories 120kcal 257kcal Fish sandwich
Starch 17.63g Quinoa
Fructose 1.47g Fish sandwich
Sugar 0.87g 3.53g Quinoa
Fiber 2.8g 1g Quinoa
Calcium 17mg 37mg Fish sandwich
Iron 1.49mg 1.5mg Fish sandwich
Magnesium 64mg 25mg Quinoa
Phosphorus 152mg 116mg Quinoa
Potassium 172mg 206mg Fish sandwich
Sodium 7mg 602mg Quinoa
Zinc 1.09mg 0.49mg Quinoa
Copper 0.192mg 0.075mg Quinoa
Manganese 0.631mg 0.264mg Quinoa
Selenium 2.8µg 18µg Fish sandwich
Vitamin A 5IU 87IU Fish sandwich
Vitamin A RAE 0µg 6µg Fish sandwich
Vitamin E 0.63mg 0.55mg Quinoa
Vitamin D 0IU 9IU Fish sandwich
Vitamin D 0µg 0.2µg Fish sandwich
Vitamin C 0mg 1.8mg Fish sandwich
Vitamin B1 0.107mg 0.21mg Fish sandwich
Vitamin B2 0.11mg 0.14mg Fish sandwich
Vitamin B3 0.412mg 2.15mg Fish sandwich
Vitamin B5 0.37mg Fish sandwich
Vitamin B6 0.123mg 0.07mg Quinoa
Folate 42µg 46µg Fish sandwich
Vitamin B12 0µg 0.68µg Fish sandwich
Vitamin K 0µg 13.6µg Fish sandwich
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Cholesterol 0mg 35mg Quinoa
Trans Fat 0.08g Quinoa
Saturated Fat 0.231g 1.949g Quinoa
Omega-3 - DHA 0.015g 0.064g Fish sandwich
Omega-3 - EPA 0g 0.029g Fish sandwich
Omega-3 - DPA 0g 0.003g Fish sandwich
Monounsaturated Fat 0.528g 2.595g Fish sandwich
Polyunsaturated fat 1.078g 6.257g Fish sandwich
Omega-6 - Eicosadienoic acid 0.005g Fish sandwich
Omega-6 - Linoleic acid 5.561g Fish sandwich
Omega-6 - Gamma-linoleic acid 0.023g Fish sandwich
Omega-3 - ALA 0.489g Fish sandwich
Omega-3 - Eicosatrienoic acid 0.001g Fish sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Fish sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Fish sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Quinoa
29%
Fish sandwich
Minerals Daily Need Coverage Score
38%
Quinoa
40%
Fish sandwich

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 2.66g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 595mg)
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 1.718g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Fish sandwich
Fish sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.